Week 2018.01.08

Upcoming events:

• 2018 US Strengthlifting Nationals
  • On Sunday, 01/14/18, several of your fellow lifters will be competing at the first USSF National Meet in Oakland, CA. Be sure to cheer them on this week as they prepare to lift the big weights this weekend!
• 2018 Testify Leprechaun Lift-off Weightlifting Meet
  • Date: The Testify Leprechaun Lift-off will take place on Saturday, 03/10/18!
  • Location: Concordia High School (click here for map) - practice gym
  • Registration: Click here (registration is online only).
  • Registration Deadline: Regular registration ends on 02/24/18 (and then late registration kicks in), so register soon to save some dough and get a sweet shirt!

Cameron PRs the deadlift at 245 el-bees on Friday evening #strongwoman

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jan 6, 2018 at 7:17am PST

This Week's ConditioningOption 1Sled Pyramid – 4, 5, or 6 tiersGo up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m (a down-back on the 40m course). Rest as needed.For example, Bob does the following (4 tiers):Round 1: Empty sledRound 2: 25#Round 3: 50#Round 4: 75#Round 5: 50#Round 6: 25#Round 7: Empty sledOption 28 rounds:4 tire flips50 yd sled push (25 yd down-back)Rest 1 minuteCompare to 2017.11.27.Option 3“E*Trade Baby”Record reps completed in each interval3:00 Burp-ups1:30 Rest2:00 Burp-ups1:30 Rest1:00 Burp-ups(Courtesy of CrossFit KC; name courtesy of Phil’s dad)1 burp-up consists of a burpee followed immediately by a jumping pull-up (skip the clap of the burpee). No fair doing a bunch of burpees followed by a bunch of jumping pull-ups.

Happy New Year! (Week 2018.01.01)

Happy New Year! Just a reminder – here are the hours for the New Year holiday:Monday, 01/01/18: ClosedTuesday, 01/02/18: 4:30 p.m. – 8:00 p.m. (i.e., no morning training)Wednesday, 01/03/18: Regular hours

Rob gets to pulling on Friday morning #roadtonationals

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 25, 2017 at 11:51am PST

This Week's ConditioningOption 1“Prowler Base+1”1. Load up a manageable weight.2. Sprint 40m at 85% intensity.3. Rest 30 sec.4. Repeat 5-15 times.Courtesy of “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).Option 210 rounds:25 yd yoke carryRest 1 minuteCompare to 2017.11.20.Option 3Tabata Mash-up 1:Tabata Box Jumps, 24″/18″Rest 1 minuteTabata Push-upsRest 1 minuteTabata Jumping Squats“Tabata” refers to 0:20 of work followed by 0:10 of rest, for eight rounds (total of four minutes). Score only your lowest number of reps per exercise.Compare to 2017.01.03.

Merry Christmas! (Week 2017.12.25)

Merry Christmas! Just a reminder – here are the hours for the Christmas and New Year holidays:Monday, 12/25/17: ClosedTuesday, 12/26/17: ClosedWednesday, 12/27/17: Regular hoursSaturday, 12/30/17: Regular hoursMonday, 01/01/18: ClosedTuesday, 01/02/18: 4:30 p.m. – 8:00 p.m. (i.e., no morning training)Wednesday, 01/03/18: Regular hours

Jacob gets to squatting on Friday morning #welookdown #wheresabbey

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 22, 2017 at 8:40am PST

This Week's ConditioningOption 1“Prowler Base”1. Load up a manageable weight.2. Sprint 40m at 85% intensity.3. Rest until breathing and heart rate slow down. (45 sec – 2 min)4. Repeat 5-15 times.Courtesy of “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).Option 28 rounds:6 tire flips50 yd farmer carry (25 yd down-back)Rest 1 minuteCompare to 2017.11.13.Option 32 rounds AMReAP of:1:00 Double-unders1:00 Rest1:00 Push Press, 75#/53#1:00 Rest1:00 Sit-ups1:00 Rest1:00 Wall Ball Shots, 20#/14#1:00 RestCompare to 2016.12.29.

Week 2017.12.18

As Christmas and the New Year are coming soon, here are the hours for the holidays:Saturday, 12/23/17: Regular hoursMonday, 12/25/17: ClosedTuesday, 12/26/17: ClosedWednesday, 12/27/17: Regular hoursSaturday, 12/30/17: Regular hoursMonday, 01/01/18: ClosedTuesday, 01/02/18: 4:30 p.m. - 8:00 p.m. (i.e., no morning training)Wednesday, 01/03/18: Regular hours

Good times at the Testify Christmas Party last night after the Testify Christmas Classic weightlifting meet earlier in the day. We have the best group of people...who also happen to whip up up some awesome dishes and desserts. A big thank you goes out to everyone who helped set up and tear down for the meet and/or the party as well as to those who helped ref, load, and run the table at the meet - it is incredibly appreciated! #TestifyChristmasParty #somuchfood

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 17, 2017 at 12:28pm PST

This Week's ConditioningOption 1"Prowler Sprint Test"1. Load up a heavier weight.2. Time a 15 yards sprint at 100% intensity.3. Rest 30 seconds.4. Repeat sprint until times slows down 10%.5. Goal is to increase # of sprints under the time standard.Courtesy of Chad Smith ("Prowler Sprint Test") as well as "Death by Prowler" by Matt Reynolds and Stef Bradford (on Starting Strength).Option 25-10 rounds:10 sledgehammer strikes (5R, 5L)50 yd farmer carry (25 yd down-back)Rest 1 minuteCompare to 2017.11.06.Option 33 rounds for time of:10 Burpees20 Goblet Squats, 45#/30#30 Double-undersCompare to 2016.12.22.

Week 2017.12.11

As Christmas and the New Year are coming soon, here are the hours for the holidays:Saturday, 12/23/17: Regular hoursMonday, 12/25/17: ClosedTuesday, 12/26/17: ClosedWednesday, 12/27/17: Regular hoursSaturday, 12/30/17: Regular hoursMonday, 01/01/18: ClosedTuesday, 01/02/18: 4:30 p.m. - 8:00 p.m. (i.e., no morning training)Wednesday, 01/03/18: Regular hoursUpcoming events:

• 2017 Testify Christmas Classic Weightlifting Meet
  • Date: The 2nd annual Testify Christmas Classic will take place this Saturday (12/16/17)!
  • Location: Concordia High School (click here for map) - practice gym
  • Registration: Registration is closed, but come on out to cheer on your fellow lifters!

Abbey and Sunny kick things off with their first squat attempts – both successful! #powerlifting #squatbenchdeadlift #usapl #startingstrength

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 9, 2017 at 8:13am PST

This Week's ConditioningOption 1Sled10-20 x 25 yds EMOM at a weight of your choiceEvery minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.Option 25-10 rounds of:30 sec ME tire flips30 sec restCompare to 2017.10.30.Option 310 minute AMRAP of:5 Burpees10 Squats20 Sit-upsCompare to 2016.12.12.

Week 2017.12.04

Upcoming events:

• 2017 Testify Christmas Classic Weightlifting Meet
  • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
  • Location: Concordia High School (click here for map) - practice gym
  • Registration: Click here (registration is online only).
  • Registration Deadline: Registration ends this Saturday (12/09/17), so register soon!

Good training on Saturday morning! #alltheweights #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 2, 2017 at 7:06am PST

This Week's ConditioningOption 1Sled Pyramid – 4, 5, or 6 tiersGo up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m (a down-back on the 40m course). Rest as needed.For example, Bob does the following (4 tiers):Round 1: Empty sledRound 2: 25#Round 3: 50#Round 4: 75#Round 5: 50#Round 6: 25#Round 7: Empty sledOption 25-10 rounds:50 yd sled push (25 yd down-back)50 yd farmer carry (25 yd down-back)Rest 1 minCompare to 2017.10.23.Option 32 minute AMReAP of:OHS, 95#/63#Rest 1 minute2 minute AMReAP of:Abmat Sit-upsRest 1 minute2 minute AMReAP of:Push-upsRest 1 minute2 minute AMReAP of:Box Jumps, 24″/18″Rest 1 minuteCompare to 2016.12.05.